| Americans are on the go. According to a NSGA | | | | room at the |
| Survey, 71 | | | | toes and is fitted well at the heel.2. Start on flat |
| million American adults are exercise walkers, making | | | | surfaces. Do not start a walking program |
| walking the top sport in the United States. Taking | | | | walking on hills or stairs.3. Start with a short distance. |
| steps daily | | | | Stick with that distance for a |
| to improve health will help with America's obesity | | | | week. If you are pain free and injury free, increase |
| epidemic. | | | | the |
| Sixty five percent of Americans are overweight, | | | | distance the following week.4. Start with an easy |
| which is | | | | pace. Increase your pace gradually.5. Choose soft |
| linked to diabetes, heart disease, arthritis and some | | | | surfaces. Walking on a track or a trail will |
| types | | | | decrease the impact on your feet and legs. Cement |
| of cancer. Walking an extra 2000 steps a day is | | | | can be |
| equivalent to | | | | a particularly hard surface to walk on.6. Limit your |
| walking a distance of 1 mile and to burning 100 | | | | time on the treadmill. Treadmills can contribute |
| calories. | | | | to the development of foot problems. Start with |
| Burning an extra 100 calories a day is equivalent to | | | | the treadmill |
| losing | | | | flat and at a slow pace. Slowly increase your pace |
| about 10 pounds in a year.The American Podiatric | | | | each |
| Medical Association teamed with | | | | week. Increase the incline after you have reached a |
| Prevention Magazine to name the "12 Best Walking | | | | comfortable pace.7. Stop if you feel foot or ankle |
| Cities in | | | | pain. Don't try to walk through |
| the U.S." The cities were examined based on their | | | | the pain.8. Examine your feet. Look areas of rub or |
| crime | | | | irritation the first |
| rate, air quality, mass transit, historic sites, museums, | | | | few weeks of your walking program and then again |
| | | | after |
| parks and gyms. The top 12 cities were San | | | | trying new shoes or socks. Moleskin can be placed |
| Francisco, San | | | | on |
| Diego, Honolulu, Washington, DC, San Antonio, El | | | | areas of irritation to help decrease friction. Do not |
| Paso, St. | | | | use |
| Louis, Madison, Chicago, Philadelphia, New York and | | | | bandaids on these areas.9. Consider wearing |
| New | | | | orthotics. Individuals with flat feet may |
| Jersey.National campaigns, health practitioners and | | | | need inserts for their shoes. When buying inserts, |
| even major | | | | look for |
| corporations are encouraging Americans to walk | | | | sport othotics, as opposed to cushioned insoles. A |
| more. | | | | more |
| Unfortunately, many sedentary individuals who start | | | | rigid insert will offer more support. Custom orthotics |
| walking | | | | can be |
| programs quickly develop foot problems. Almost | | | | made by a podiatrist if necessary.10. Avoid cotton |
| sixty | | | | socks. Synthetic socks decrease friction, |
| million Americans have foot problems and many | | | | prevent excess rubbing and don't absorb moisture. |
| develop | | | | Your |
| them after beginning a new exercise routine. A foot | | | | local running store or sports store should carry a |
| injury | | | | variety of |
| can take weeks, even months to heal and many will | | | | new high-tech socks for walking.Consult your |
| gain | | | | podiatrist if you start to develop pain when |
| more weight during this healing period. Preventing | | | | walking, or consider a visit before embarking on your |
| these | | | | new |
| problems through education will keep Americans | | | | walking program.Christine Dobrowolski is a podiatrist |
| walking.1. Buy a shoe made for walking. Make sure | | | | and the author of |
| the shoe has | | | | Those Aching Feet: Your Guide to Diagnosis and |
| enough stability and support. If you can fold the | | | | Treatment |
| shoe in half, | | | | of Common Foot Problems. To learn more about Dr. |
| it is too flexible. Make sure the shoe has enough | | | | |